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  6. Prunes vs. Cottage cheese

Prunes vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Cottage cheese

  • Prunes has more Vitamin K, Fiber, Copper, Potassium, Manganese, and Vitamin B6, while Cottage cheese has more Vitamin B12, Selenium, and Phosphorus.
  • Prunes covers your daily need of Vitamin K 50% more than Cottage cheese.
  • The amount of Sodium in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cheese, cottage, creamed, large or small curd.

Infographic

Prunes vs Cottage cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
7
:
3
Cottage cheese
Cottage cheese
Contains more Iron +1228.6%
Contains more Magnesium +412.5%
Contains more Potassium +603.8%
Contains less Sodium -99.5%
Contains more Copper +869%
Contains more Manganese +14850%
Contains more Calcium +93%
Contains more Phosphorus +130.4%
Contains more Selenium +3133.3%
Equal in Zinc - 0.4
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +1228.6%
Contains more Magnesium +412.5%
Contains more Potassium +603.8%
Contains less Sodium -99.5%
Contains more Copper +869%
Contains more Manganese +14850%
Contains more Calcium +93%
Contains more Phosphorus +130.4%
Contains more Selenium +3133.3%
Equal in Zinc - 0.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
8
:
4
Cottage cheese
Cottage cheese
Contains more Vitamin A +457.9%
Contains more Vitamin E +437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +1801%
Contains more Vitamin B6 +345.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +32%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +457.9%
Contains more Vitamin E +437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +1801%
Contains more Vitamin B6 +345.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +32%
Contains more Folate +200%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Cottage cheese
Cottage cheese
Contains more Carbs +1789.9%
Contains more Other +87.2%
Contains more Protein +410.1%
Contains more Fats +1031.6%
Contains more Water +158.1%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Carbs +1789.9%
Contains more Other +87.2%
Contains more Protein +410.1%
Contains more Fats +1031.6%
Contains more Water +158.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Cottage cheese
Cottage cheese
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +1367.9%
Contains more Polyunsaturated fat +98.4%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +1367.9%
Contains more Polyunsaturated fat +98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
5
:
1
Cottage cheese
Cottage cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Cottage cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prunes Cottage cheese Opinion
Net carbs 56.78g 3.38g Prunes
Protein 2.18g 11.12g Cottage cheese
Fats 0.38g 4.3g Cottage cheese
Carbs 63.88g 3.38g Prunes
Calories 240kcal 98kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 0g Prunes
Sugar 38.13g 2.67g Cottage cheese
Fiber 7.1g 0g Prunes
Calcium 43mg 83mg Cottage cheese
Iron 0.93mg 0.07mg Prunes
Magnesium 41mg 8mg Prunes
Phosphorus 69mg 159mg Cottage cheese
Potassium 732mg 104mg Prunes
Sodium 2mg 364mg Prunes
Zinc 0.44mg 0.4mg Prunes
Copper 0.281mg 0.029mg Prunes
Manganese 0.299mg 0.002mg Prunes
Selenium 0.3µg 9.7µg Cottage cheese
Vitamin A 781IU 140IU Prunes
Vitamin A RAE 39µg 37µg Prunes
Vitamin E 0.43mg 0.08mg Prunes
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.027mg Prunes
Vitamin B2 0.186mg 0.163mg Prunes
Vitamin B3 1.882mg 0.099mg Prunes
Vitamin B5 0.422mg 0.557mg Cottage cheese
Vitamin B6 0.205mg 0.046mg Prunes
Folate 4µg 12µg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.147mg Cottage cheese
Threonine 0.049mg 0.5mg Cottage cheese
Isoleucine 0.041mg 0.591mg Cottage cheese
Leucine 0.066mg 1.116mg Cottage cheese
Lysine 0.05mg 0.934mg Cottage cheese
Methionine 0.016mg 0.269mg Cottage cheese
Phenylalanine 0.052mg 0.577mg Cottage cheese
Valine 0.056mg 0.748mg Cottage cheese
Histidine 0.027mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Prunes
Saturated Fat 0.088g 1.718g Prunes
Monounsaturated Fat 0.053g 0.778g Cottage cheese
Polyunsaturated fat 0.062g 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Prunes
14%
Cottage cheese
Minerals Daily Need Coverage Score
32%
Prunes
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 362mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 1.63g)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 35.46g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.